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Adult ADHD Self-Management

A well-prepared adult ADHD assessment, medication decided and tracked with your prescriber, and the capture, calendar, time and home systems that work with an ADHD brain at work and at home.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Adult ADHD Self-Management, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information to help you look after your own wellbeing. It is not medical or psychological advice and does not replace a doctor, therapist or counsellor. If you are in crisis, in danger or thinking about harming yourself, contact your local emergency number or a crisis line now.

What it installs.

1

Pillar

1

Area

50

Projects

203

Starter tasks

🧘 Mental & Emotional Wellbeing

Adult ADHD Self-Management

Getting assessed for adult ADHD and building systems, medication routines and environments that work with an ADHD brain.

  1. Everyday ADHD impact notes before assessment
  2. Childhood evidence from school reports and family
  3. Choosing an adult ADHD assessment route
  4. Waiting list plan while you wait for assessment
  5. Making sense of a new ADHD diagnosis
  6. Personal ADHD user manual on one page
  7. Single capture inbox for every loose thought
  8. One calendar with alerts for every commitment
  9. Launch pad by the front door
  10. Three-item daily plan and morning start
  11. Sunday weekly reset and planning hour
  12. Stimulant timing and wear-off log
  13. Controlled prescription renewal rhythm
  14. ADHD tax audit of fees, fines and forgotten subscriptions
  15. Body doubling sessions for stuck tasks
  16. Doom pile and clutter hot spot reset
  17. Monthly ADHD systems review
  18. Fixed wake time anchor for an ADHD body clock
  19. Movement before focus work routine
  20. Breaking tasks into a first physical step
  21. Time estimation practice with a correction factor
  22. Hyperfocus exit cues and timers
  23. Rejection sensitivity and emotional flooding toolkit
  24. Interest, novelty and urgency as motivation tools
  25. Reliable adult ADHD reading list
  26. Structured CBT for adult ADHD programme
  27. Repeat-routine checklists for working memory
  28. Deciding whether to try ADHD medication
  29. Titration weeks record for your prescriber
  30. Eating enough on stimulant medicine
  31. Notification triage and phone focus modes
  32. Focus-friendly workspace changes
  33. Caffeine, alcohol and cannabis self-medication review
  34. Driving safety plan with ADHD
  35. Deciding who to tell about your ADHD
  36. Assessment appointment day preparation
  37. Travelling abroad with controlled ADHD medicine
  38. Exam access arrangements for an ADHD student
  39. First 90 days in a new job with ADHD systems
  40. One-year review after diagnosis
  41. ADHD-friendly meetings, email and deep work for knowledge workers
  42. University study systems with ADHD support services
  43. Parenting with ADHD and a family command centre
  44. Sharing household load fairly in an ADHD relationship
  45. Hormonal cycle and ADHD symptom tracking
  46. Late ADHD diagnosis in midlife or later life
  47. Freelance and founder admin with ADHD
  48. Co-occurring conditions review with your clinician
  49. Planned medication break discussion
  50. Peer mentoring for newly diagnosed adults

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Everyday ADHD impact notes before assessment

Assessors want to know how attention, restlessness and impulsivity affect your life now, in at least two settings such as work and home, and most people go blank when asked on the day. Two weeks of jotting real examples, from missed deadlines to lost keys to half-finished conversations, turns a vague sense of struggling into evidence a clinician can weigh.

First tasks

  • Start a note called ADHD examples on your phone today
  • Add one example a day for two weeks from work, home or social life
  • Ask a partner or close friend what they notice that you might miss
  • Condense the examples into a one-page summary for the assessor

Childhood evidence from school reports and family

Adult ADHD criteria require that symptoms were present in childhood, and memory alone is a weak witness to who you were at eight. Old school reports, comments like 'easily distracted' or 'could try harder', and a parent's or older sibling's recollections give the assessor the developmental history they need, and gathering them early avoids a delayed appointment.

First tasks

  • Ask family where old school reports and exercise books might be stored
  • Photograph every report comment about attention, behaviour or organisation
  • Ask your assessor whether they use a childhood informant questionnaire
  • Send the questionnaire to a parent or sibling with a short covering note

Choosing an adult ADHD assessment route

Routes to an adult ADHD assessment vary widely by country and region: a referral from your doctor onto a public waiting list, a right to choose another provider in some health systems, workplace or university schemes, or paying privately.

First tasks

  • Book an appointment with your doctor to ask about adult ADHD referral
  • List the routes available where you live with wait times and costs
  • Ask your doctor whether they would accept shared care from each provider
  • Confirm the referral or booking and save the reference number

Make it yours.

Install Adult ADHD Self-Management, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.